Happy Friday indeed!!

DawnEmbers wrote: »

Found out I get a bit red in the face from cardio cause when I got to work coworker (guy) noticed. He thought I had gotten some sun or something. Nope, just cardio.

Haaha, yep, I literally glow after a good cardio workout - takes ages for it to calm down lol.

I'm still reading too! But also still not working out

But, weight is remaining steady and the food changes are getting there, so that will have to do for now. I'm looking forward to getting back to it, though!!

kimi - even without workouts sounds like things are moving forward. Step by step.

jo - great that your back is doing better. Feel ya on the thighs wobble. Did squats in shorts and it was definitely there on Wednesday.


Today, I had the morning shift. Messes up my idea of running in the morning before work cause no way am I doing anything before 6 am when I have to be at work at 7. It was a long shift too and the schedule was done weird so only a few of us were in at 7 and others didn't come in until 9. Fine except we get our freight before 9 too. So, had the cashiers out at their stations and one of the upmarket people had to help with freight, which is very unusual. It was a big shipment too and we struggled with space not to mention all of the lifting. Still went to gym after work because sister has my car and doesn't get done with her internship until almost 4 hours after my shift at work ends. Decided to do upper body today too instead of just cardio as tomorrow I won't get to the gym.

upper body
bench 2x8 @ 45, 1x8 @ 65, 3x5 @ 95, 1x12 @ 65
wide grip bench with pause 3x6 @ 65
seated row 3x8 @ 85
abs 4x15 @ 55
treadmill - 10 minute walk, run, walk, run, then walk for 20. 60 minutes total cardio.

Now I'm just chilling while wait for my sister. Might go out tonight as some coworkers are meeting at Dave & Buster's. I've never been to one so it seems fun. Need to watch the calories though as didn't do well yesterday. Trying to follow a deficit but struggling still. I'm at about 600 calories for the day so far. Not many low cal options based on the web site, plus I don't want to spend too much money either, so we'll see what I get.

Had morning shift so went to gym nearby after work, plus sister did her internship today instead of tomorrow which meant I had time to spare. Decided to do lower body today and switch to upper after lower. Got to work in my newly leased Cruze with heated seats.

front squats - 2x8 @ 45, 1x8 @ 75, 3x6 @ 100
low bar squats - 2x8 @ 45, 1x8 @ 95, 3x6 @ 135
high bar squats - 1x8 @ 135
curtsy lunge - 1x8 @ 45, 3x8 @ 80
cable kickback - 3x10 @ 25
25 minutes elliptical

Made it to the gym at last. Have three days off work in a row as I'm using a little PTO, so working 4 days a week but getting paid for 5 for three weeks. Trying to figure out gym schedule with work (as they aren't putting up the schedule early enough) and with limit on car as don't want to drive too many miles on the lease. Today felt good though once I was there. Always like deadlift day even though it makes my hands hurt a little.

Deadlift
conventional - 1x8 @ 135, 1x4 over & 1x4 over/under @ 165, 1x5 + 2x5 with belt @ 185
sumo - 1x8 @ 135, 1x4 over & 1x4 over/under @ 165, 1x5 + 2x5 with belt @ 185
clean - 1x8 @ 45, 2x6 @ 65 1x5 @ 75
penally - 3x6 @ 95
hip thrust - 3x12 @ 95

Now to lounge around the house, maybe do some writing, start organizing and such. Still need to switch closets as I have the bedroom now but sister's stuff is still all stashed in the closet. Have time since don't work again until Thursday whenever I get scheduled, though have to wait on a text to find out what time I have to be at next time I work.

I fell off the wagon in the beginning of June

I decided to listen to my body and take a week off. I was exhausted and struggling to complete the workouts and started to feel strain on my quads. I then got a sinus infection that had me stuffed up for 2 weeks. I have since been focusing on my classes, summer job, and my wedding (which is in 3 DAYS O_O).

My question, when I start back after the wedding, where should I start? I stopped halfway through Stage 4. Should I restart Stage 4, or restart the entire program?

And tiring day. I had the 7 am shift, which is always blah cause I'm not a morning person. Limited funds right now so didn't have much in way of food. I had a little tuna pack with that I ate at lunch but that was only 70 calories. I got pastries on my last break, not the most diet friendly but buy 1 get 1 free and still not that much calorie wise so far today. Wouldn't be too bad but oh worked so much. We get shipments 5 days a week, so they range from like 200 pieces to well today. We got over 500 pieces of freight and only a few of us worked on getting it from the truck. Lots of lifting totes full of stuff, cases of water, arizona tea and laundry detergent. Then came the gym as my sister did her internship today since she didn't go yesterday. I had no energy for this workout and it showed a little. The high bar set on squat was so freaking slow, it was like I was doing near my max even if it was actually light weight and I had the fixed rack so had to step away from it and no have the safeties cause they are too tall for me. Not best combination when tired but survived. And oh the math issues, or well the forget to put one plate on one side issues... the tired really showed.

front squat 2x8 @ 45, 1x8 @ 75, 3x6 @ 100 narrow stance
low bar 2x8 @ 45, 1x8 @ 95, 2x6 @ 135 wide stance
high bar 1x6 @ 140 super slow
curtsy lunge 1x8 @ 45, 1x8 77.5 then 1x6 ish at 77.5/80 and 1x8 @ 80 (kept forgetting the 2.5 on one side and added it part way through the one set)
good morning 4x8 @ 100
cable kickback 3x10 @ 25

No way i was doing cardio after plus had left my phone at work so needed to walk back to get it. Now I'm chilling at Starbucks until sister is done with her internship and can come get me so we can go home. Maybe the cold brew will help with the tired, at least for the mind, not sure on the body tired. Maybe I'll got to bed early tonight. Maybe.

Jo - welcome back and ouch. Hope it heals quick. Good luck with the MRI.

Trying out a possible program to follow. Sheiko. There are a few sets so this is the start of number 29.

This is going to be interesting. I had to go below and above numbers because the 24 hour fitness near home doesn't even really have 2.5 plates. I've asked about them over the months and they were "ordered" but have yet to see them. Plus the numbers based on percentage equals weights where I would need .5 lb plates. So had to round up and down. Next will be wait time. Can't do this rushed as going from bench to squat then back to bench, each has potential to wait for equipment. Today the squat wasn't a long wait but benches required waits each time with the second time being a longer wait. Overall took me a little over 1.5 hours to do everything with the number of sets, moving around and waiting. Holy sets batman. First group of benching had a guy ask how many sets I had left when I was doing the bar for warm up and I had to check, my own surprise came through when I said I had 10 sets. Quick but still, this is a lot of sets on everything. And might need to bring my belt next time for squats. I get slow anytime around 150 or more. Still, has my interest so far. We'll see how things go in this trial.


Day 1 - bench/squat

bench 1x10 @ 45, 1x5 @ 55, 2x4 @ 65, 2x3 @ 75 and 5x2 @ 85
squat 2x8 @ 45, 1x5 @ 105, 2x5 @ 125 and 5x5 @ 145
bench 1x5 @ 55, 1x5 @ 65 and 4x4 @ 85
db fly 5x10 @ 15
good morning (standing) 5x5 @ 105


And to see what I changed, here is what the excel sheet had laid out for day 1.
bench 1x5 @ 58, 2x4 @ 69, 2x3 @ 81 and 5x3 @ 86
squat 1x5 @ 108, 2x5 @ 129, and 5x5 @ 151
bench 1x5 @ 58, 1x5 @ 69, 4x4 @ 81
db fly 5x10
good morning (standing) 5x5